Equipment: Heavy DBS (Chest press, swings, high pulls), Med DBS (shoulder press, chest fly) Light band (front/lat raises) Bench + Mat.
10 min cap: 3-4 rounds
Clean and Press x 10 (Heavy DBS)
Heavy swings x max reps (Heavy DB)
Bench Press w/ leg lower x 10 (Heavy DBS)
Plyo Push-ups x max reps
(Super set the 2 moves)
EMOM x 4 = 4 mins
Chest fly x 8 (Med DBS)
Speed Alt shoulder Press x ROM (Med DBS)
EMOM x 4 = 4 mins
High pulls x 8 (Heavy DBS)
Tabata: 20 sec/ 10 sec rest x 4 rounds = 4 mins
Band speed front raises (Light Band)
Band speed lateral raises (Light band)
Recovery: Straps
Up ’n Over Head, Hands Behind Back/Head, Hamstrings
Leave A Comment